Dominic Stone
The temporalis muscle is a powerful muscle that acts on the temporomandibular joint (TMJ), which connects the lower jaw to the skull. It is located on the side of the head and is responsible for closing the jaw and moving it from side to side. When the temporalis muscle is too tight, it can cause jaw pain, headaches, and even ear and neck pain. To loosen the temporalis muscle, one can perform self-myofascial release by using their thumb or a small ball to apply pressure to the muscle. Additionally, specific TMJ physical therapy exercises, such as the temporalis muscle stretch, can help reduce tightness in the muscle and alleviate associated pain.
How to loosen the temporalis muscle
| Characteristics | Values |
|---|---|
| Location | On each side of the head, in an area called the temple |
| Shape | Broad and fan-shaped |
| Function | Closes the jaw, moves the jaw from side to side, and pulls the jaw backwards |
| Causes of tension | Trauma, prolonged immobilization, teeth grinding, gum chewing, jaw clenching, head position, whiplash, nail-biting, muscle strains |
| Treatment | TMJ physical therapy exercises, self-myofascial release, acupuncture, dental treatment, pain relievers, sleep tape |
| Self-myofascial release technique | Use a thumb or a small ball to apply pressure to the muscle for 15-20 seconds; open the mouth to add a stretch |
| TMJ physical therapy exercise | Sit in a stable chair with a neutral spine and good head and neck posture; place the heels of the hands on the head in front of the ears; open the mouth wide and gently push upward on the muscle with the hands for about 3 seconds |
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What You'll Learn
Self-massage techniques
The temporalis muscle is a powerful muscle that exerts a lot of pressure on the TMJ joint. It is important to keep it relaxed to avoid discomfort and allow the joint to perform actions like chewing and opening or closing the mouth. Self-massage can be an effective way to relax the temporalis muscle. Here are some self-massage techniques to loosen the temporalis muscle:
Thumb and Finger Technique:
Use your thumb and fingers to apply pressure along the muscle, starting just above the temple area and moving down towards the jaw. You can gently clench your teeth to feel the muscle contracting. Apply pressure to the contracted muscle for 15-20 seconds, which should help reduce any discomfort. You can also try sliding your fingers along the muscle as a release technique.
Ball Technique:
For a more focused pressure application, you can use a small ball along with your thumb. This can help target specific points along the muscle more effectively.
TMJ Friction Massage:
Locate the mandible muscle, which is the lower part of your jaw just below the masseter. Apply gentle, constant pressure to the mandible muscle using your index finger. Experiment with different spots and amounts of pressure to find what works best for you.
TMJ Stretching Massage:
Place your thumbs parallel to your jawline, right above your mandible muscles. Press and drag your thumbs down your jaw, slowly stretching the muscle away from your upper jaw.
TMJ Kneading Massage:
Locate the masseter muscles in your lower jaw, found directly behind your molars and below your cheekbone. Massage this area with two or three fingers, moving in a gentle, circular motion. This improves lymph function and increases blood flow to the area, helping to reduce tension and discomfort.
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TMJ physical therapy exercises
TMJ, or temporomandibular joint, is a complex joint that allows the jaw to move side to side, up and down, and forward and back. TMJ disorders (TMD) can cause chronic or severe pain in the jaw and facial muscles, difficulty chewing or speaking, jaw bone locking, earaches or ear pain, headaches, or shoulder and neck muscle pain.
- Rocabado 6x6 exercises: This routine includes a series of jaw exercises. Start by placing the tip of your tongue on the upper palate of your mouth, putting gentle pressure on the palate. Keep your teeth slightly apart to help relax your jaw. Breathe through your nose to help position your teeth and tongue better. Then, place your tongue to the palate and move your jaw from side to side.
- Strengthening exercises: Place a stack of tongue depressors between your top and bottom rows of teeth. Use enough tongue depressors to give your jaw a good stretch. Hold the stretch for up to five minutes a few times a day.
- Tooth and bite: Place your index finger on your upper canine tooth and try to bite down on it.
- Jaw stretch: Relax your jaw and keep your teeth slightly apart. Slowly open your mouth as wide as you can while looking up with your eyes. Hold your mouth open for a few seconds, and then slowly close it. Once your mouth is closed, move your jaw to the left while looking to the left with your eyes. Do not turn your neck or head. Hold this position for a few seconds, then return to the centre. Repeat on the opposite side.
In addition to these exercises, it is recommended to apply ice or a cold compress/heat pad to the sore jaw, practice good posture, and eat soft foods for a few days. If you are experiencing stress or anxiety, seeing a therapist or counsellor can be helpful. They can provide strategies to help manage stress levels and reduce muscle tension in the jaw.
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Dental treatments
TMJ Splint Therapy
This involves wearing a small device, similar to a mouthguard, which is fitted over the teeth of the upper or lower jaw. The splint is designed to reduce clenching and improve the movement of the temporomandibular joint (TMJ).
TMJ Botox Injection
Botox injections can be used to relax the jaw muscles and reduce pain.
TMJ Arthroscopy
This is a minimally invasive procedure that involves inserting a small camera into the TMJ to diagnose and treat problems.
TMJ Arthrocentesis
This procedure involves irrigating the TMJ with a sterile solution to remove debris and improve movement.
TMJ Condylotomy
This is a surgical procedure that involves cutting the condyle, a small bone in the TMJ, to improve movement and reduce pain.
TMJ Total Joint Replacement
In more severe cases, the TMJ may need to be replaced with an artificial joint.
It is important to consult a dentist or doctor to determine the most appropriate treatment plan for your specific condition.
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Acupuncture
In traditional acupuncture styles such as TCM (Traditional Chinese Medicine) or classical acupuncture, needle placement often follows meridians that run through the head and jaw areas. In a more modern, scientifically oriented approach, practitioners may choose points near the muscle's attachment sites or mid-belly regions to stimulate a healing response.
One study showed that a surface electrical current applied to facial skin acupoints may excite or inhibit the anterior temporalis muscle via reflex pathways. The stimulation of these acupoints may be applied to treat temporomandibular joint disorder occlusion of muscular origin.
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Chiropractic care
Chiropractors can alleviate TMJ pain and loosen the temporalis muscle through joint manipulation and mouth movements. They may also use myofascial release and active release therapy techniques. The treatment is tailored to the individual patient's requirements. Before treatment, the chiropractor will assess the patient's condition and determine the best approach. For example, the masseter muscle is loosened by applying pressure with two fingers against the jaw as the patient opens and closes their mouth. The temporalis muscle requires a similar technique but with four-finger pads and less pressure due to the muscle being thinner.
Chiropractic adjustments for TMJ pain and the temporalis muscle can provide instant relief and do not typically require a lot of time. However, patients can also perform self-treatment at home. This involves using a thumb or a small ball to apply pressure to the muscle. The ball or thumb can be directed in different directions once the tender point is pinned down. Opening the mouth and deviating the jaw to the other side can add a stretch.
In addition to chiropractic care, it is recommended to incorporate softer food items into the diet until the pain is alleviated and to manage stress. Over-the-counter pain relievers may also help remedy headaches caused by TMJ pain and the temporalis muscle.
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Frequently asked questions
The temporalis muscle is one of the four muscles responsible for chewing. It is located on the side of the head and runs behind and in front of the ears. It is also referred to as the temporal muscle.
Tension in the temporalis muscle can be caused by trauma, forward head posture, teeth grinding, gum chewing, jaw clenching, and nail-biting.
If you have tension in your temporalis muscle, you may experience headaches, jaw pain, or pain in the ears, neck, shoulders, or skull.
You can relieve tension in the temporalis muscle by performing self-myofascial release techniques, such as applying pressure with your thumb or a small ball, or by seeking professional treatment, such as chiropractic care or acupuncture.
Professional treatment options for relieving tension in the temporalis muscle include chiropractic care, acupuncture, and TMJ physical therapy exercises. It is recommended to consult a healthcare professional for a personalized treatment plan.
